CrossFit 201 – CrossFit

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Warm-up

Time Cap: 10 minutes

BUY IN…

15/12 Cal Bike (Easy Effort)

3 ROUNDS…

10 DBL KB/DB Bent Over Row

25’ Filly Walking Lunge (R)

25’ Filly Walking Lunge (L) 25’ Cross Body Walk (R)

25’ Cross Body Walk (L)

:20 FR Bottom of Squat Hold

BUY OUT…

15/12 Cal Bike (Hard Effort)

Technique / Skill Work

ON a 10:00 RUNNING CLOCK…

Muscle-Up Skill Development

Beginner – Transition Drills

Intermediate – High Ring Drills

Advanced – Mult. Reps or Strict Work

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 minutes

50/40 Cal Bike

50 Wall Ball (20/14)

10 Ring Muscle-Ups

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